Glycemic Khoom Taw Qhia > Noj qab zib rau cov ntshav qab zib

Hauv tsab xov xwm no peb yuav tham txog tus nqi ntawm kev nqus ntawm carbohydrates (glycemic index ntawm cov zaub mov).

Lub zog tseem ceeb rau tib neeg yog carbohydrates, uas tuaj yeem sib txawv. Lawv lub npe thib ob yog qab zib, lossis saccharides. Carbohydrates hauv lawv cov qauv tuaj yeem ua tau yooj yim xws li muaj qabzib, ntau nyuaj ntxiv xws li cov hmoov txhuv nplej siab thiab glycogen, thiab cov txheej txheem uas nyuaj tshaj plaws yog fibrous carbohydrates lossis fiber. Cov suab thaj uas yooj yim tshaj plaws muaj ob peb lub ntsiab lus, thiab lawv cov lwg me me tau yooj yim, thiab cov suab thaj ntau dhau los muaj cov ntsiab lus ntau hauv lawv cov lus sib xyaw thiab, raws li, cov qauv tsim tshwj xeeb tsis yooj yim rau cov qauv.

Lub ntsiab ntau yam ntawm carbohydrates:

cov carbohydrates nyuaj, xws li oligo - thiab polysaccharides - qhov no yog cellulose, hmoov txhuv nplej siab, glycogen muaj nyob hauv daim siab thiab cov leeg nqaij (cov khoom muaj cov carbohydrates ntau - qos yaj ywm, legumes thiab ntau yam khoom noj),
cov carbohydrates yooj yim, mono- thiab disaccharides, piv txwv li, sucrose, fructose, lactose thiab qabzib,
fibrous carbohydrates, xws li fiber ntau, pom hauv cov txiv hmab txiv ntoo thiab zaub.

Tshuaj insulin yog dab tsi

Cov tshuaj Insulin yog qhov kev thauj mus los uas ua haujlwm los pab txhawb kev thauj cov carbohydrates. Hauv tib neeg lub cev, txiav ua qhov tsim nws. Cov carbohydrates ntau noj, lub cev ntau zog xav tau cov tshuaj insulin. Tshaj tawm tso tawm ntawm cov kua dej muaj peev xwm muab tso rau ib feem ntawm cov kev lag luam noj mus rau cov rog, txij li lub zog dhau los yuav tsum tau siv nyob rau qee qhov chaw. Nws tuaj yeem txiav txim siab tias cov tshuaj insulin ntau dua nyob rau hauv lub cev, thaum tus neeg nce sai dua thiab yuav dhau los.

Cov kua nplaum yog cov roj uas muab lub cev nrog lub zog sai rau txhua qhov kev ua haujlwm nrog kev siv siab, xws li kev cob qhia hauv chaw dhia ua si lossis dhia hauv txoj kev. Tej cov carbohydrates tuaj yeem siv los ua cov khoom siv hluav taws xob, tab sis tsuas yog tom qab lawv tau decomposed kom yooj yim cov suab thaj - cov piam thaj. Nws yog cov piam thaj uas yog cov khoom tsim nyog rau lub resynthesis ntawm lub zog.

Qib ntawm cov piam thaj hauv qab zib hauv cov ntshav - yog ntsuas los ntawm cov feem pua hauv cov ntshav ntawm ib tus neeg ntawm cov tshuaj no. Nyob rau hauv ib txwm muaj, ib gram ntawm qab zib muaj ib gram ntawm qab zib. Tus nqi ntawm cov piam thaj hauv cov ntshav nyob ntawm ob yam:

tus nqi ntawm cov carbohydrates nqus los ntawm lub cev,
tus nqi ntawm cov insulin uas ua los ntawm cov txiav ua hauv kev teb rau kev noj qab zib.

Piv txwv li, koj tuaj yeem txiav txim siab txog yuav ua li cas cov ntshav qab zib hauv lub siab hloov pauv, siv ib qho piv txwv. Piv txwv li, thaum koj sawv ntxov thaum sawv ntxov, koj cov ntshav qab zib sai yuav tsum zoo li qub - ib gram ntawm ib zaug. Tom qab ntawd koj noj kom huv si porridge, qos yaj ywm los yog pasta, haus dej qab zib, thiab lwm yam. Vim li ntawd, cov piam thaj hauv cov ntshav nce siab (cov piam thaj ntau yog hu ua hyperglycemia).

Hauv kev teb rau kev nce ntxiv hauv cov piam thaj hauv lub cev, cov neeg phais txiav txhim kho kev ua haujlwm - nrawm tsim cov tshuaj insulin - ib qho kev thauj mus los uas txo cov piam thaj. Raws li qhov tshwm sim, muaj ib qho kev txo qis hauv cov ntshav qab zib (cov piam thaj tsawg yog hu ua hypoglycemia). Tom qab xws li cov ncov nce siab hauv qab zib thiab nws cov ntshav poob qis, ib theem ntawm cov piam thaj, uas thaum pib, yog maj mam tsim.

Txhua qhov kev tshawb xav no yog qhov tsim nyog kom nkag siab qhov tseem ceeb ntawm peb kev sib tham ntxiv. Raws li twb tau hais, carbohydrates yog qhov yooj yim thiab ntau. Nws feem ntau lees txais tias cov khoom noj carbohydrates nrog cov mis yooj yim qhia tau nce siab ntxiv hauv cov ntshav qab zib. Qhov no yog nkag siab, vim tias cov molecules yooj yim yog nqus tau nrawm dua, thiab cov lwg me me uas sib txuam tau siv sijhawm ntev dua. Yog li ntawd, cov kws qhia txog kev noj zaub mov feem ntau ua yuam kev hu cov khoom noj uas yooj yim thiab yuag yuag yuag qeeb. Tab sis, qhov no tsis yog li.

Qhov tsis yooj yim ntawm cov carbohydrate tsis cuam tshuam rau tus nqi ntawm nws hloov mus rau cov piam thaj thiab, raws li, tsis cuam tshuam rau tus nqi ntawm nws nqus los ntawm tib neeg lub cev. Ntawd yog, los ntawm kev tswj cov ntau hom carbohydrates, peb tsis muaj peev xwm cuam tshuam cov qib ntawm lawv nqus. Ib lub ncov hauv cov ntshav qab zib (ib lub xeev ntawm hyperglycemia) tshwm sim tom qab kev nqus ntawm cov carbohydrate hauv 30 feeb.

Glycemic Performance index Qhov ntau ntawm cov ntsuas

Cia peb xav txog nyob rau hauv ntau dua kom meej qhov taw qhia ntawm tus nqi ntawm uas carbohydrates yog nqus. Nws zoo nkaus li rau ntau uas ntau dua qhov glycemic Performance index, sai dua qhov ntshav qab zib cov ntshav nce siab. Raws li, muaj cov lus pom zoo kom siv cov khoom noj carbohydrates ntawm ib qho nyuaj, hom qeeb, kom lub suab thaj nce siab dua. Qhov tseeb, qhov kev pom zoo no yog qhov tseeb, tab sis lub ntsiab lus nws txawv.

Lub glycemic Performance index (GI) yog qhov taw qhia ntawm qhov nqus ntawm carbohydrates, tsis ceev, tab sis ntau ntau. Yog li ntawd tus ceev yuav tib yam. Xijpeem cov khoom koj noj - los ntawm buckwheat lossis nplej ua hauv cov qauv rau zib ntab los yog chocolate yooj yim hauv kev muaj pes tsawg leeg, cov ntsiab lus siab kawg nyob hauv tib neeg lub cev yuav tseem tuaj hauv ib nrab teev. Qhov txawv tsis yog nyob hauv nrawm, tab sis tsuas yog noj cov suab thaj ntau, tab sis nws yuav txawv, thiab ntau ntxiv. Txhua yam khoom sib txawv ntawm ib leeg, thiab lawv lub peev xwm los nce cov ntshav qab zib cov ntshav kuj sib txawv, yog li ntawd lawv cov glycemic index txawv.

Qhov ntau ua kom cov paib nyob hauv nws cov qauv, qhov tsawg dua nws muaj peev xwm nce cov piam thaj hauv tib neeg cov ntshav, feem, nws tsis tshua muaj GI. Qhov kev ua kom yuag yooj yim dua, nws muaj peev xwm nce qib ntawm cov piam thaj hauv cov ntshav, thiab raws li nws yuav muaj ntau GI.

Lub sijhawm ntawd tseem ceeb heev. Thaum lub caij ua noj ntawm cov khoom nws tus kheej, nws GI hloov pauv. Qhov ntsuas no yuav muaj ntau dua, qhov kev pab kho cua sov kom ntau ntawm cov carbohydrate. Piv txwv li, cov qos yaj ywm hau tau muaj GI ntawm 70, thiab cov qos yaj ywm mos ceev muaj GI ntawm 90.

Tseem Ceeb! Carbohydrates uas ua rau kev kho cua sov yuav ua rau kom lawv GI ntau dua, thiab nce mus rau qhov ntau, ua rau cov ntshav qab zib nce siab.

Lub glycemic Performance index ntawm ntau cov carbohydrates yog cuam tshuam los ntawm lwm qhov tseem ceeb - cov ntsiab lus ntawm fiber ntau hauv carbohydrate. Ib qho piv txwv li yog mov, uas, hauv nws daim ntawv huv si, muaj GI ntawm 70, thiab hauv ib qhov tsis tau tsim, ntawm 50. Cov khoom lag luam ua los ntawm hmoov nplej muaj cov fiber ntau, thiab lawv cov GI yog qhov ntau heev, tab sis yog tias peb sib piv cov ncuav ci los ntawm cov hmoov txhuv tag nrho, nws tuaj yeem muaj GI ntawm 35, mov ci ntxuag muaj GI ntawm 50.

Tseem Ceeb! Cov tshuaj fiber ntau nyob hauv cov carbohydrate, qhov ntau dua GI yuav yog, thiab raws li nws yuav nce cov ntshav qab zib kom tsawg dua.

Carbohydrates muaj teeb meem thiab zoo.

Nws to taub hais tias koj lub ntsej muag thiab kev noj qab haus huv feem ntau txiav txim siab los ntawm cov piam thaj hauv ntshav. Ua kom cov piam thaj ntau ntau yuav ua rau tus neeg tsis muaj zog, mob thiab rog. Txo cov ntsiab lus qab zib txhim kho cov tsos thiab txhim kho kev noj qab haus huv ntawm tag nrho cov kab mob.

Yog li, txhawm rau kom muaj kev noj qab haus huv thiab pom kev zoo, cov hom carbohydrates uas tsis muaj glycemic index - complex carbohydrates - feem ntau haum. Ua tsaug rau cov carbohydrates nyuaj, cov kua dej yog tsim nyob rau hauv qhov ntau thiab tsawg, thiab lub cev tsis tas yuav txuag lub zog ntau dua hauv cov roj ntsha hlwb.

Cov lus xaus hauv qab no tuaj yeem ua tau: cov carbons yooj yim muaj kev phom sij, thiab cov khoom siv yooj yim yog qhov zoo. Txawm li cas los xij, thaum kawg no muaj nuances: cov lus no yog txheeb ze. Peb tau tham txog lub peev xwm ntawm qhov zoo thiab tsis zoo ntawm cov khoom noj carbohydrates kom cov ntshav qab zib tsis muaj hais txog lawv cov nyiaj. Vim hais tias txawm hais tias koj siv feem ntau "zoo" ntau ntau ntawm carbohydrates nyob rau hauv loj, cov ntshav qab zib cov ntshav tuaj yeem ua rau siab dua li cov carbohydrates yooj yim.

Tab sis nyob rau hauv txhua rooj plaub, xws li ua txoj carbohydrates xws li buckwheat, mov, oatmeal, nplej zom muaj txiaj ntsig ntau dua li cov buns, khoom qab zib thiab lwm yam khoom qab zib. Thiab yog tias koj ntxiv rau lawv nrog cov zaub mov muaj fiber ntau (zaub thiab txiv hmab txiv ntoo), ntxiv cov tsiaj protein rau lawv, piv txwv li, ntses, qe, nqaij qaib, ces cov zaub mov zoo li no yuav noj qab nyob zoo thiab muaj txiaj ntsig zoo li sai tau.

Yog nws tau noj yooj yim carbohydrates thiab nyob rau hauv dab tsi tej yam kev mob

Qhov tseeb, "cov teeb meem" carbohydrates tuaj yeem tsim nyog rau tsawg kawg ob qhov xwm txheej:

tom qab ua tiav koj cov kev xav,
tom qab sawv ntxov.

Thawj rooj plaub - tom qab kev cob qhia - nrog lub zog ntawm lub zog siv los ntawm lub cev, lub qhov rais protein-carbohydrate qhib. Nws yog cov carbohydrates yooj yim uas yuav pab tau hauv kev kaw lub qhov rai no sai sai thiab rov kho lub cev. Noj sai ntawm zom cov carbohydrates yooj yim tom qab qoj ib ce, qhov no tuaj yeem ua tus neeg sawv cev tiv thaiv catabolic thiab khaws koj cov leeg, vim tias lub cev yuav tsis tau txais lub zog los ntawm cov protein, tab sis 100% ncaj qha ntawm qabzib. Tab sis yog tias koj lub hom phiaj yog hlawv roj, ces qhov no tsis tsim nyog, vim tias nws yuav ua rau inhibition ntawm cov rog hlawv txheej txheem.

Qhov xwm txheej thib ob - thaum sawv ntxov tom qab koj pw tsaug zog - carbohydrates uas yooj yim hauv kev teeb tsa tuaj yeem ua qhov zoo tshaj plaws rau kev rov qab ua rau cov carbohydrates uas tsis tau yauv tawm thaum hmo ntuj vim tias koj tsis tau noj. Yog li ntawd, cov carbohydrates yooj yim tuaj yeem coj los them lub cev nrog lub zog. Txawm li cas los xij, nws tseem yuav zoo siv tsuas yog ua kom muaj cov carbohydrates thaum sawv ntxov.

Yuav siv li cas glycemic Performance index thiab sib piv cov qhov ntau ntawm cov carbohydrates

Txhawm rau siv GI kom raug, lub rooj glycemic index tau tsim rau cov khoom lag luam sib txawv. Nrog nws cov kev pab, koj tuaj yeem npaj koj tus kheej kom zoo thiab ua kom nws noj qab nyob zoo. Ua li no, koj yuav tsum:

Xum nyiam GI zaub mov qis
yog tias koj tseem yuav tsum tau noj ib qho khoom nrog GI siab, tom qab ntawd sim tsis txhob ua phem rau nws, txij li thaum kev zom ntawm cov khoom lag luam zoo heev.

Cov lus pom zoo no yog qhov tseem ceeb tshaj plaws, nws tsis nyuaj rau ua raws lawv. Nws yog ib qho tseem ceeb kom nco ntsoov tias:

ntau cov carbohydrates nrog GI siab yog qhov tsis zoo rau lub cev,
tsis tshua muaj carbohydrates nrog GI siab - ib txwm (tab sis yuav tsis muaj kev xav ntawm tag nrho),
ob peb carbohydrates nrog GI tsawg - zoo (thiab koj yuav tag nrho)
ntau cov carbohydrates nrog tsawg GI (fiber ntau) - zoo heev,
ntau ntau carbohydrates nrog tsawg kawg ntawm GI thiab protein yog qhov zoo heev, vim hais tias ob qho tag nrho cov protein thiab fiber ntau qeeb qeeb cov txheej txheem ntawm cov carbohydrate haum.

Koj yuav tsum paub tias muaj ntau lub tuam txhab niaj hnub ua cov khoom noj muaj qhov siab GI thiab cov muaj fiber ntau. Qhov tseeb, cov khoom zoo li no tau txais txiaj ntsig zoo rau cov tuam ntxhab, vim tias lawv cov khoom lag luam pheej yig dua, thiab cov neeg siv khoom tau npaj tos noj dab tsi, tshwj xeeb tshaj yog cov neeg uas nyiam txhua yam khoom zoo. Tab sis kev hlub ntawm cov khoom noj ceev thiab khoom qab zib tuaj yeem ua rau txhua yam kabmob - ntshav qab zib, rog, atherosclerosis.

Nov yog cov ntsiab lus tseem ceeb koj yuav tsum paub txog glycemic index. Saib xyuas koj cov kev noj haus. Yog tias GI ntawm cov khoom yog saum toj 50, qhov no yeej muaj kev phom sij. Sim ua kom normalize thiab txwv tsis pub muaj carbohydrates yooj yim rau kev noj.

Carbohydrates, glycemic Performance index

Cov roj av carbohydrates yog cov tshuaj uas cov lwg me me ua los ntawm cov pa roj carbon, oxygen thiab hydrogen. Raws li qhov tshwm sim ntawm cov metabolism, lawv hloov mus rau hauv cov piam thaj - ib qho tseem ceeb rau lub zog ntawm lub cev.

Glycemia - ntshav qabzib (qab zib) theem

Cov piam thaj yog qhov tseem ceeb tshaj plaws “roj” rau lub cev. Nws kis tau los ntawm cov ntshav thiab tau muab tso rau hauv daim ntawv ntawm glucogen hauv cov leeg thiab mob siab.

Cov piam thaj hauv ntshav (tib yam li piam thaj) yog feem pua ntawm cov piam thaj hauv cov ntshav tag nrho. Ntawm ib npliag plab, nws yog 1 g ib 1 liter ntawm cov ntshav. Thaum carbohydrates (qhob cij, zib ntab, hmoov txhuv nplej siab, cereals, khoom qab zib, thiab lwm yam) tau noj ntawm lub plab khoob, cov ntshav qab zib cov ntshav hloov pauv raws li hauv qab no: ua ntej, cov ntshav qabzib nce siab - lub npe hu ua hyperglycemia (rau ntau dua lossis tsawg dua - nyob ntawm seb hom carbohydrate ), tom qab ntawv hnoos qeev tau zais insulin lawm, cov ntshav qabzib hauv lub ntsej muag txo qis (hypoglycemia) thiab tom qab ntawd rov mus rau nws qib dhau los, raws li muaj nyob hauv daim duab ntawm nplooj 36.

Xyoo dhau los, carbohydrates tau muab faib ua ob pawg, nyob ntawm lub sijhawm lawv nqus los ntawm lub cev: cov piam thaj sai thiab qab zib qeeb.

Lub tswv yim ntawm "sai qab zib" suav nrog cov piam thaj yooj yim thiab qab zib ob zaug, xws li muaj piam thaj thiab sucrose, uas muaj nyob hauv cov qab zib (cov suab thaj thiab kab tsib), zib ntab thiab txiv ntoo.

Lub npe "cov piam thaj sai" tau piav qhia los ntawm cov lus pom tseeb tias, vim qhov yooj yim ntawm cov carbohydrate molecule, lub cev sai sai ua rau nws yoo, tsis ntev tom qab noj mov.

Thiab qeb ntawm "qeeb qab zib" suav nrog txhua qhov carbohydrates, cov txheej txheem nyuaj uas ntseeg tau tias yuav hloov mus ua cov piam thaj yooj yim (qabzib) thaum ua kev zom zaub mov. Ib qho piv txwv yog cov khoom muaj hmoov txhuv nplej siab, los ntawm cov kua nplaum tso tawm, raws li neeg feem ntau ntseeg, tau qeeb thiab maj mam tshwm sim.

Txog niaj hnub no, kev faib tawm no tau ua tiav nws tus kheej thiab suav tias yog kev ua yuam kev.

Cov kev sim nyuam qhuav tsis ntev los no ua pov thawj tias qhov nyuaj ntawm cov qauv ntawm cov carbohydrate molecules tsis cuam tshuam rau tus nqi ntawm lawv qhov kev hloov pauv mus rau cov piam thaj, tsis yog tus nqi ntawm kev nqus los ntawm lub cev.

Nws tau tsim tsa hais tias lub siab tshaj plaws hauv cov ntshav qab zib (hyperglycemia) tshwm sim ib nrab ib teev tom qab noj ib yam ntawm cov carbohydrate ntawm lub plab khoob. Yog li, nws zoo dua tsis txhob tham txog tus nqi ntawm kev nqus ntawm cov carbohydrates, tab sis hais txog lawv cov nyhuv ntawm cov piam thaj hauv cov ntshav, raws li qhia hauv daim duab saum toj no:

Cov kws tshaj lij khoom noj khoom haus tau los txog qhov xaus tias cov khoom noj carbohydrates yuav tsum tau subdivided raws li lawv qhov hu ua hyperglycemic muaj peev xwm, txiav txim siab los ntawm glycemic index.

Glycemic Performance index

Lub peev xwm ntawm carbohydrates ua rau kev nce hauv ntshav qab zib (hyperglycemia) yog txiav txim siab los ntawm glycemic index. Lo lus no tau tsim ua ntej xyoo 1976.

Lub glycemic Performance index yuav ntau dua, qhov ntau dua hyperglycemia tshwm sim los ntawm kev tawg ntawm cov carbohydrates. Nws sib raug mus rau thaj tsam ntawm daim duab peb sab, uas ua rau ntawm daim duab ib nkhaus ntawm hyperglycemia los ntawm kev nqus ntawm qab zib. Yog hais tias qhov glycemic index ntawm cov piam thaj tau tshwm sim yog 100, tom qab ntawd qhov ntsuas ntawm lwm carbohydrates tuaj yeem txiav txim siab los ntawm cov qauv hauv qab no:

Carbon Cheeb Tsam Cheeb Tsam
Glucose Daim Duab Peb Sab Thaj Av

Ntawd yog, lub zog hyperglycemia ntawm qhov tsom xam, ntau dua cov glycemic index.

Nws yuav tsum raug sau tseg tias kev ua tshuaj lom neeg cov khoom tuaj yeem ua rau nce glycemic index. Yog li, piv txwv li, lub glycemic Performance index ntawm pob kws flakes yog 85, thiab cov pob kws los ntawm qhov uas lawv tau ua yog 70. Cov qos yaj ywm tam sim no muaj glycemic Performance index ntawm 90, thiab cov qos yaj ywm hau siav - 70.

Peb kuj paub hais tias qhov ua tau zoo thiab ntau ntawm cov tshuaj fiber ntau hauv cov zom zaws yog nyob ntawm glycemic index. Yog li, lub ntsej muag dawb yog muaj glycemic Performance index ntawm 95, qhob cij dawb - 70, qhob cij wholemeal - 50, qhob cij wholemeal - 35, nplej txhuv 70, unpeeled 50.

Glycemic Index Cov Lus

Malt 110Tag nrho cov qhob cij nrog bran 50 Piam thaj 100Cov nplej xim av 50 Ci Yaj 95Peas 50 Hwm dawb mov 95Cereal tsis muaj piam thaj 50 Instant mashed qos yaj ywm 90Oatmeal 40 Zib ntab 90Txiv tshiab ua kua txiv uas tsis muaj piam thaj 40 Carrot 85Coarse grey qhob cij 40 Pob Kws Liab, Paj Kws 85Coarse hmoov nplej zom 40 Qab Zib 75Xim Xaus 40 Cov khob cij dawb 70Cov taum qhuav 35 Cov zaub mov siav qab zib nrog cov piam thaj (granola) 70Cov mov ci thoob 35 Chocolate (hauv cov vuas) 70Khoom noj siv mis 35 Hau Qos 70Taum qhuav 30 Khaub noom 70Lentils 30 Pob kws 70Turkish taum 30 Peeled Rice 70Rye mov ci 30 Cov khaub noom grey 65Txiv hmab txiv ntoo tshiab 30 Beetroot 65Txiv hmab txiv ntoo hauv koos poom tsis muaj suab thaj 25 Laj Tsawb, melon 60Chocolate Dub (60% Cocoa) 22 Jam 55Fructose 20 Hwm npluav nplej zom 55Soya 15 Cov zaub ntsuab, txiv lws suav, txiv qaub, nceb - qis dua 15 leeg

Raws li koj tuaj yeem pom los ntawm lub rooj, muaj cov "carbohydrates zoo" (nrog qis glycemic index) thiab "tsis zoo" (siab glycemic index) carbohydrates, uas feem ntau, zoo li koj yuav pom tom qab, qhov ua rau koj qhov hnyav tshaj.

Carbohydrates tsis zoo siab glycemic Performance index

Qhov no suav nrog tag nrho cov carbohydrates uas ua rau muaj kev nce ntxiv hauv cov ntshav qabzib, uas ua rau hyperglycemia. Yeej, cov carbohydrates muaj cov glycemic index ntau dua 50.

Qhov no yog feem ntau cov piam thaj dawb hauv nws daim ntawv ntshiab lossis hauv kev sib xyaw nrog lwm cov khoom, xws li khoom qab zib, khoom qab zib. Qhov no suav nrog tag nrho cov zaub mov kev lag luam, tshwj xeeb tshaj yog cov hmoov nplej dawb, mov dawb, dej haus, tshwj xeeb tshaj yog cawv, qos yaj ywm thiab pob kws.

"Zoo" carbohydrates tsis tshua muaj glycemic Performance index

Tsis zoo li cov "phem" carbohydrates, cov "zoo" tsuas yog los ntawm lub cev nkaus xwb thiab yog li tsis ua rau muaj ntshav qab zib ntau ntxiv. Cov "carbohydrates" zoo muaj glycemic Performance index qis dua 50.

Ua ntej tshaj plaws, lawv tau sib xyaw nrog thaj av pliav thiab qee cov khoom muaj cov hmoov txhuv - taum thiab lentils, nrog rau cov txiv hmab txiv ntoo thiab zaub feem ntau (zaub xas lav, turnips, taum ntsuab, leeks, thiab lwm yam), uas, ntxiv rau, nws muaj fiber ntau thiab qabzib tsawg.